Obesity is a condition characterized by an excessive and abnormal accumulation of fat in one or more areas of the body or throughout the body, which can adversely affect health. Obesity is often associated with genetic factors and daily dietary and exercise habits. Fit4ever will help you gain a better understanding of your body in the article below.

1. Some things to know about obesity:

You can calculate your Body Mass Index (BMI) to determine it. A BMI between 25 and 29.9 is considered overweight. If your BMI is 30 or higher, you are classified as obese. You can calculate your BMI directly here:

BMI = Weight/[(Height) x 2]

Where height is measured in meters (m) and weight in kilograms (kg).

Experts suggest that the primary cause of overweight and obesity is an unhealthy diet, such as excessive consumption of sugary foods, foods high in fat, frequent fast food choices, or sugary drinks with carbonation…

2. The signs of recognizing obesity

Back-ache :

There are many causes of back pain, such as injuries, overexertion, herniated discs, menstrual periods in women, etc. However, in addition to these, back pain can also be a sign of obesity, which you should pay attention to.

Negative psychology :

Obese individuals often feel self-conscious and uncomfortable in social situations due to their appearance. They may avoid interacting with others, leading to negative thoughts and feelings. This situation can lead to prolonged depression and significantly impact the individual’s quality of life.

Frequent difficulty breathing :

Obese individuals with excessive body weight often face difficulties in physical activities and daily tasks. The excess fat, particularly in the neck and chest areas, can be a barrier, leading to shortness of breath and weakness. As a result, they may frequently experience breathing difficulties.

Heartburn :

This condition can be caused by various medical issues such as acid reflux. However, heartburn is also a sign of obesity. If you experience this condition, it’s advisable to seek medical advice to understand the underlying causes.

Snoring :

Overweight individuals often experience snoring. When you inhale, the soft tissues in your throat and neck vibrate, producing a snoring sound. Obesity is a primary factor that can lead to increased snoring.

Skin changes :

This is a very noticeable phenomenon. When body weight increases, your skin will stretch and gradually develop stretch marks, especially in areas like the thighs, calves, and abdomen. The skin in the neck and folds of the body may become discolored and loose. The primary cause of these skin issues is hormonal changes that occur due to obesity.

Varicose veins :

These abnormally dilated blood vessels due to weakened blood vessel walls are the phenomenon of venous insufficiency. Older women tend to experience this condition more than other demographics.

Irregular menstruation :

Weight gain can lead to hormonal changes and irregular menstrual cycles, which may result in missing or irregular periods. Therefore, irregular menstruation is considered a sign of obesity, and overweight and obese women often face various reproductive disadvantages.

High Blood Pressure :

Most cases of high blood pressure are associated with overweight or obesity. Obesity is considered a common factor leading to high blood pressure and cardiovascular diseases.

3. Things to do to prevent obesity

Adjust your diet :

This is the first solution that obese individuals need to apply. You need to reduce fat, cut calories, and increase the intake of foods that have the ability to reduce energy production for the body. Energy input should be lower than physiological needs, and the excess energy is then used for consumption.

This method calculates that when there is no food intake, the energy withdrawn from storage tissue is around 1500 – 3000 kcal. With this calculation, body weight can decrease by 0.5 – 1kg per week.

However, the amount of calories consumed and the need to reduce them in a day vary from person to person. It depends on factors such as age, weight, and individual health. Please note that starving yourself is an absolute no-no for weight loss.

Gym :

Regular gym workouts can help boost energy expenditure. It’s recommended to increase your exercise duration to 30 – 45 minutes per day, aiming for a minimum of 300 minutes per week. Activities you can incorporate include running, walking, swimming, and cycling.

At Fit4ever, no matter which class you enroll in, you’ll always have a dedicated trainer by your side. They not only guide you through proper exercises with correct form but also provide advice on a suitable diet to support effective weight gain workouts for men.

Through this article, Fit4ever hopes to provide you with valuable information to help you establish a balanced nutrition plan and enhance the effectiveness of your weight gain gym workouts. To create a scientifically structured and comprehensive workout plan, you can visit Fit4ever and register for a weight gain and muscle building training package. For more detailed information, please feel free to contact our hotline at 0766888989 or send an inbox message here for personalized guidance.